Spinach | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com Empowering you to become IBS free, naturally, safely and quickly... Get in touch today to book your Free Gut Health Strategy Call Wed, 24 Jan 2024 11:35:58 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8.13 https://www.youribsfreedom.com/wp-content/uploads/2023/09/Logo-transparent-background-150x150.png Spinach | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 IBS Gut Power Soup https://www.youribsfreedom.com/recipe/gut-healing-green-soup/ Wed, 24 Jan 2024 11:35:44 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6247 I love the colour of this soup! Green food is the way forward if you want to heal your gut and reduce your IBS symptoms. And green is my favourite colour as you may note from my website :o) This powerful soup will really help you to reduce your IBS symptoms by providing you with […]

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]]> I love the colour of this soup! Green food is the way forward if you want to heal your gut and reduce your IBS symptoms. And green is my favourite colour as you may note from my website :o)

This powerful soup will really help you to reduce your IBS symptoms by providing you with a powerful set of nutrients that perform two main functions. Firstly they will transform Fat Soluble Toxins (poisons that normally just  sit in your fat cells going nowhere) into Water Soluble Toxins! This means that the toxins in your body can be excreted through your urine when you eat foods filled with sulforaphane.

The second major gut health benefit of this soup is the anti-inflammatory properties of the vegetables. This will act like a soothing balm over your inflamed insides, IBS is caused by three things: Gut bacterial imbalance, inflammation, food sensitivities – and this soup will go along way towards calming an inflamed bowel and reducing your bloating.

So, get into green foods for gut health! They really are the way forward and your gut will thank you for it!

 

IBS Gut Power Soup
Servings2 portions
Prep Time5 minutes
Cook Time15 minutes
Passive Time3 minutes
Ingredients
Instructions
  1. Wash and chop eat spinach, broccoli and zucchini (courgette) and add these to a saucepan of water, just enough to cover the veg.
  2. Add the stock and seasoning and bring to a boil.
  3. Cook for 8 - 10 minutes until the veg is soft and tender then blend until you reach the desired consistency. If you have too much water in the pan, then drain a bit off for a thicker soup.
  4. You can add a few pumpkin seeds or sunflower seeds or even some roasted chickpeas for a bit of extra protein in this delicious meal, but I prefer the soup on its own. Knowing how much good it is doing my whole body and enjoying the flavour.

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]]> Avocado Omelette https://www.youribsfreedom.com/recipe/avocado-omelette/ https://www.youribsfreedom.com/recipe/avocado-omelette/#respond Sun, 24 Apr 2022 13:54:19 +0000 https://www.theibscoach.com/?post_type=recipe&p=71 Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium. This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning! It really is an incredible […]

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]]> Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium.

This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning!

It really is an incredible tasty start to the day!

Avocado Omelette
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
You'll Need
Optional
  • 3 Ground Elder Leaves (these pesky plants have been trying to take over our garden – I have just discovered that they are edible and provide a really nice nutty flavour!)
Instructions
  1. Add the butter to a frying pan and swiftly add the chopped leaves and tomatoes.
  2. Break the eggs (chicken eggs are fine – just try to source ethical, free range, organic eggs where possible) into a bowl and stir with a fork. Add the eggs to the pan.
  3. Slice the avocado into strips and place on the top of the omelette mixture.
  4. Add a pan lid to steam the top of the omelette (this saves attempting to flip it)
  5. Cook through for 2 – 3 minutes and then serve with the fresh coriander and black pepper!
Recipe Notes

In under 10 minutes you can have a healthy, tasty, nutrient rich breakfast ready to set you up for the day!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/avocado-omelette/feed/ 0 Salmon and Eggs https://www.youribsfreedom.com/recipe/salmon-and-eggs/ https://www.youribsfreedom.com/recipe/salmon-and-eggs/#respond Tue, 01 Mar 2022 13:40:36 +0000 https://www.theibscoach.com/?post_type=recipe&p=1703 This is one of my favourite breakfasts, its filling, easy to make ,nutritious, containing calcium, omegas, iron, protein and vitamins A, C, D and E.

This combination of nutrients will give you strong, healthy hair and nails . Will ease any joint pain and keep you going till lunch time, what could be better!

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]]>
Salmon and Eggs
This is one of my favourite breakfasts, its filling, easy to make ,nutritious, containing calcium, omegas, iron, protein and vitamins A, C, D and E. This combination of nutrients will give you strong, healthy hair and nails . Will ease any joint pain and keep you going till lunch time, what could be better!
Servings1 person
Prep Time3 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Melt the butter in a saucepan.
  2. Throw in the spinach and tomatoes and give the pan a shake to coat the spinach and tomatoes in the butter.
  3. Crack both eggs into the saucepan and cover with lid for approximately 2 minutes.
  4. Whilst eggs are cooking, arrange the salmon on the plate.
  5. Slide salmon, spinach and tomatoes out of pan, add pepper to taste and enjoy!
Recipe Notes

I love this breakfast. Runny eggs, salmon and veg is the perfect combo for me.

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]]> https://www.youribsfreedom.com/recipe/salmon-and-eggs/feed/ 0 Roasted Cauliflower salad https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/ https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/#respond Wed, 24 Mar 2021 12:14:55 +0000 https://www.theibscoach.com/?post_type=recipe&p=1544 This is a tasty way of using cauliflower and broccoli florets with a warm and spicy salad. Full of Vitamin C, Iron and calcium this will fill you up, keep you energised and help keep colds at bay. I bought too much for a Sunday lunch and had a bag or pre cut florets left […]

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]]> This is a tasty way of using cauliflower and broccoli florets with a warm and spicy salad. Full of Vitamin C, Iron and calcium this will fill you up, keep you energised and help keep colds at bay. I bought too much for a Sunday lunch and had a bag or pre cut florets left over and used this which equates to about 1 head of cauliflower and 1 broccoli.
Roasted Cauliflower salad
This dis couldn't be simpler, I made it when getting ready for work and I am always running late, so if I can find time to do it I am sure you can too.
Servings2 portions
Prep Time10 minutes
Cook Time15+ minutes
Ingredients
Instructions
  1. Toss the florets in 1.5 tablespoons of the olive oil, cumin seeds, turmeric, cayenne and black pepper add to a bowl in a preheated oven (200 degrees) and cook for 15+ minutes until softer
  2. Toss the spinach, lemon juice, grated carrot, avocado in a bowl and put to one side
  3. When the florets are cooked, remove from oven and mix in with the salad. Serve and enjoy (or pack up and take to work to enjoy at lunch, which is what I decided to do)
Recipe Notes

I love salads and people often think they are a boring option but feeling the nutrients glide into my system always makes me feel happy. And Green is my favourite colour!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/feed/ 0 Salmon Parcel https://www.youribsfreedom.com/recipe/salmon-parcel/ https://www.youribsfreedom.com/recipe/salmon-parcel/#respond Fri, 29 Jan 2021 14:46:31 +0000 https://www.theibscoach.com/?post_type=recipe&p=3707 I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel […]

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]]> I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel movements! A true IBS free recipe.
Salmon Parcel
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Grab some tinfoil and place the salmon on a bed of spinach in the centre. You will need enough to make a 'boat' with the sides of the foil in order to scrunch up the edges and steam the salmon parcel in the oven.
  2. Add the small broccoli flourettes and sugar snap peas and pour over half the lime juice, the greens will cook through with the salmon.
  3. Sprinkle over the pepper, chilli, ginger, soy sauce and half of the torn coriander, wrap up the parcel and place in the oven for around 10 - 15 minutes, depending on the size of the fillet. I usually cook at 200 degrees.
  4. Whilst this is cooking, prepare the rice. I usually use ½ cup of rice with 1 cop of water. Bring to the boil in a saucepan and then simmer with a lid until cooked through (you can add salt but I don't to reduce bloating and water retention). Usually around 8 - 10 minutes depending on the brand of rice, brown, red and black rice take longer in which case you may want to start cooking the rice before you put the salmon in the oven.
  5. Once the salmon is cooked through and pink, serve with the rice and sprinkle over the remaining lime juice and fresh coriander. And enjoy this healthy, easy meal...

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]]> https://www.youribsfreedom.com/recipe/salmon-parcel/feed/ 0 Feta & Mint Salad with Paprika Potatoes https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/ https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/#respond Fri, 11 Dec 2020 11:47:37 +0000 https://www.theibscoach.com/?post_type=recipe&p=2956 WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture.

So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below).

I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time!

If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out.

If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.

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Feta & Mint Salad with Paprika Potatoes
WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture. So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below). I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time! If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out. If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.
Servings2 people
Prep Time15 minutes
Cook Time10 minutes
Ingredients
Salad
For Crispy Bacon Potatoes
Dressing
Instructions
  1. Wash, chop in half and par boil the baby potatoes for 5 minutes.
  2. Whilst potatoes are par boiling, cut the bacon into strips and crisp in an Air Fryer (or on a baking tray in the oven).
  3. Drain potatoes, add paprika, salt, oil and pepper and ½ squeezed lemon juice and stir. Add to an Air Fryer (or bake in the oven) until cooked.
  4. Prepare the salad whilst the potatoes and bacon are cooking and getting nice and crispy. Chop all the salad ingredients, stir in a large bowl with lemon juice and black pepper to
  5. Mix the rest of the lemon juice withe the finely chopped herbs and black pepper and pour over the salad.
  6. Add the crispy bacon strips to the paprika potatoes and serve with the salad.

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